Winter Running

By: Dr.Alyssa Clarkson | Chiropractor

So You Want to Start Running Outside in the Winter?

Living in Alberta, we spend more of the year in cold temperatures than I’m sure most of us would like. Now add in a pandemic and the closure of gyms, how are you supposed to stay active? Many of us have resorted to home workouts but to add in that cardio aspect, we have also decided to start braving the elements and going for runs outside. As the temperature continues to drop going into February, it is important that we are prepared for this journey and especially dressed for the weather. So here are some tips for those of us that are taking to the trails this winter.

Finding the motivation

The hardest part of running in the cold is finding the motivation to get out there. I find that once I am out there, it is never as bad as I imagined it to be. Since we are only allowed to see people outside, call up a friend and ask them to meet you somewhere for a run (socially distanced of course). I find that if you have someone else relying on you to show up, you are more likely to go.

Dress in layers

Finding the right amount of layers is a tricky one. It is recommended that you wear enough layers to be warm but not to the point of sweating because you don’t want to get a chill. A rule of thumb is to dress as if it is 10 to 20 degrees warmer than the actual temperature outside. You will also want to choose fabrics that are sweat wicking.

What a typical outfit for running outside could look like:

Layer 1: sweat wicking tank top & leggings

Layer 2: sweat wicking long sleeve top

Layer 3: compression socks with high-rise socks to cover the ankles

Layer 4: light coat that has a zipper so you can unzip as you get warmer (if it is really cold you can add a vest over your jacket)

Layer 5: headband or toque to cover the ears and a buff or neck warmer to cover the neck (headlamp if running in the dark)

Layer 6: light gloves with warmer mittens over top

Layer 7: shoes that have the least amount of mesh so you can keep the warmth in and the slush out. Running spikes on your shoes for better grip on the snow and ice

Be Visible

As we all know, the winter has a lot less hours of daylight. If you are thinking of going before or after work, chances are you might be spending some time in the dark. If you have reflective clothing, throw that on. If you don’t, try to wear bright, florescent colors to make yourself stand out (especially if you are going to be crossing roads frequently). I also recommend wearing a headlamp so that you can see the trail or sidewalk in front of you to avoid slipping or injury.

Pre-Run Warm Up

Before you start running, you might want to do a little bit of a warm up inside your house. This will get the blood flowing and also warm up those muscles before you head outside. Try to keep the warm up pretty easy because you do not want to break a sweat before you get outside. Stay tuned for our warm up series coming later in the month.

Stay Hydrated

We focus so much on hydration during the summer but it is just as important to stay hydrated in the winter. Dehydration can happen no matter what temperature it is outside. Make sure you are hydrating before your run. It is recommended that you drink 8–16oz of water about 30 minutes prior to heading out. If you are planning to head out for a long run, it is recommended that you drink 16oz of water for every hour you are out running. If you know you will be out there for a long period of time, carry a water bottle with you so you can hydrate throughout. When you get back from your run, you will want to replenish your body with water and electrolytes. A good rule of thumb is to be drinking enough water so that your urine is a pale yellow.

Overall, running outside in the winter (even in the frigid temperatures!) can be a great way to stay active and have fun! Often the best way to get started is to ease into it — doing too much too fast can lead to injury. If you have any questions about how to get started, or how to continue running outside injury free we’re here to help!

Schedule an overhaul or spotlight session to keep on moving. #togetherwemove

— Dr. Alyssa Clarkson